CrossFit Workout Of The Day 6/13/2019

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CrossFit:

For total time with a 20 minute cap:

AMRAP20:

sx:

15KBS

100 Single-unders

rx:

5 Power cleans 155/105

25 Double-unders

rx+ 225/155

*All athletes must rest 2 minutes after each 3 rounds completed

*Buy in to the workout is 2 minutes accumulated of:

sx: Dead hang on Bar

rx: L Hang

rx+: L Sit

Then:

ROMWOD:

3 min/side wall stretch

2 min/side scratch test holding pvc pipe using contract/relax technique

3 min Fragon

3 min seated forward fold

QuickFit:

AMRAP16:

400m run

20 burpees

10 Deadlifts @ moderate

CrossFit Workout Of The Day 6/10/2019

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CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 5 Dead Stop Deadlifts
  • 5 double db/kb front squats
  • 5 weighted ring dips (For scaling the dip, use the LM chart, so if no dips or negatives, these will be push-ups, not banded ring dips)

Then:

For Time:

12 Minute Cap:

sx:

30 Deadlifts

30 Thrusters

Max Burpees in time that remains

rx:

30 Deadlifts 225/145

30 Thrusters 135/95

30 Burpees Over the bar

rx+:

40/40/40

*anyone who is not doing the rx weight, must do the 30/30/max burpees in time remaining

Optional extra work for the week:

Take 120% of 1RM front squat out of the rack and perform 6×10 seconds of static hold

Row: 3 Minutes on 1 min off x 5

Pick 1 of your lowest 2 levels on the LM chart and  spend 20 minutes working on it

E3MOMx21:

1 min all out bike

5×10 weighted GHD’s

4×10 GH raises

4×10 Reverse hypers

*All heavier than last week

QuickFit:

Tabata Front squat 75/55

rest 1 minute

Tabata Pull-up

rest 1 minute

Tabata Tuck-ups

CrossFit Workout Of The Day 6/7/2019

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CrossFit:

Beg:

16 Minute Alternating EMOM:*

M1) 5+ Clean high pulls

M2) 3+ Hang Power Clean + Front Squat + Push Press

*if weights are super light, have them work about 40s of the minute, regardless of reps

Int/Adv:

16 Minute Alternating EMOM:

M1) 5 Clean high pulls

M2) 3 Hang Squat Clean and Jerk

Then:

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*1 score, pick up where you left off

CrossFit Workout Of The Day 6/6/2019

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CrossFit:

For total time with a 20 minute cap:

rx:

80/56 Calorie Bike buy-in, then complete:

6 rounds of:

20 hollow rocks

20 sit-ups

5 burpees

15/11 Calorie Row

rx+:

2000m row buy-in, then complete:

6 rounds of:

5 Muscle-ups

10/7 Calorie Bike

Then:

ROMWOD:

3 min/side wall stretch

2 min/side scratch test holding pvc pipe using contract/relax technique

3 min/side lizard

QuickFit:

AMRAP16:

10 dB burpee box overs

20 dB push press

30 dB lunges

40 ring rows

50 cal row

CrossFit Workout Of The Day 6/5/2019

By: 0

CrossFit:

Strong and Shredded:

For 25 minutes work the circuit as heavy as possible:

  • 3 Strict Presses from the floor
  • 3 Strict weighted pull-ups (scale using the LM chart, not banded pull-ups)
  • 3 (per leg) weighted dumbbell box step-ups

*All heavier than last week

Then:

5RFT (cap12):

15 Push Press 135/95

15 TTB (scale to strict hanging knees to triceps or abmat sit-ups)

*rx+ 155/105